10
THE
Rules of Exercising with
HIGH BLOOD
PRESSURE
A PEER-REVIEWED ARTICLE BY B.J. FOX
1
You can’t afford NOT to exercise!
For those who don’t think they can make time
for exercise…the best time is now!
“In cardiovascular disease, there is
no replacement for lifestyle change.
Regular moderate exercise 5-7 times
a week for 45-60 minutes is an integral part of that change.”
“
~ DR. NARESH KUMAR, CARDIOLOGIST
Can you afford to take time off from other commitments, and make time for the benefits of exercise?:
• it boosts your daily energy
• heightens mental function
• improves sleep
• increases strength
• and burns fat!
In addition, regular exercise has been shown to
decrease risk of dying from heart disease by a
staggering 50%! (Bryan and Peterson, 1996).
Could anything else possibly give you a better
return on your time investment?
2
Get Physician Clearance First
A doctor needs to consider your special
health considerations and the impact of
your medications before making a decision
on your exercise readiness. Always have a doctor’s
consent before beginning an exercise program. If
working with a personal trainer, give them your
doctors contact information so that they can discuss
the best exercise approach for you, and maintain
constant communication throughout.
Your Doctor is also likely to make some dietary
recommendations. Common dietary advice for lowering blood pressure is based on the Dash Diet or the
Mediterranean Diet, and involves:
• Consuming lots of fruits, vegetables, legumes,
and grains.
• Having extra virgin olive oil, nuts and seeds as the
primary source of fat.
• Limiting consumption of processed salt, fast food,
dairy products, and red meat.
3
Weight Training is Best Exercise lowers
blood pressure by improving the elasticity of
the blood vessels, giving more flexibility and
providing less resistance to blood flow.
“The best way to improve flexibility
of the vascular system is to use short
bursts of elevation followed by
sudden recovery, then demanding
activity again.”
~ VASCULAR SURGEON IRVING DIRDIK
”
The research shows that steady, lower intensity exercise such as walking and stair climbing may work,
but there is a greater benefits with weight training,
due to its intermittent bursts of effort.
4
Warm Up Prevent a sudden rise in
blood pressure by doing a proper warmup. A simple warm up can involve performing brisk cardio for 5-10 minutes,
gradually increasing the intensity until you are on
the brink of sweating.
5
Drink Before You’re Thirsty
Our thirst mechanisms are so slow that
by the time you become thirsty, you
are already significantly dehydrated.
A portion of the water lost comes from
the blood volume, leaving it more concentrated,
and sludgy. This increases the blood’s resistance to
flow, and can boost blood pressure in the process.
So sip water constantly during your workouts,
regardless of whether you’re actually thirsty.
6
8
Stay Away from Harmful Exercises
There are a number of exercises that require
extra caution due to their potential to raise blood
pressure. These exercises should only be used
under a physician’s advice, or avoided altogether:
a
Avoid exercises with the arms or legs overhead
Don’t Lift Too Heavy Research has shown
that lifting maximal loads can cause the blood
pressure to escalate extremely high. Use loads
that are light enough that you can lift them under
control for a minimum of 6 repetitions.
7
b
Avoid the Leg Press:
Breathe! It can be common for exercis-
ers to instinctively hold their breath during
a specific exercise, creating pressure to
cushion and support the spine. However,
to prevent blood pressure from skyrocketing, hypertensive individuals should never hold their breath
during exercise. However, breathing through pursed
lips helps maintain the supportive pressure while
keeping the blood pressure in check.
*
AVOID
BREATHE OUT
AVOID
c
*
Avoid exercises where you maintain a
stationary position:
AVOID
BREATHE IN
When exercising:
• Breathe out as you do the work
• Breathe in as you return the weight to the
starting position.
*
For example, if doing a bicep curl, you would
breathe out as you curl the weight up, and breathe
in and as you lower the weight back down.
9
Cool Down at the End During
the exercise, much of the blood may
pool in the muscles. A sudden stop in
physical activity could cause one to faint
as a result of a sharp drop in blood pressure. It is
important to incorporate a 10 -20 minute cardio cool
down to normalize blood pressure, while burning
some extra fat in the process. Keep the intensity
low enough that you would be able to engage in
conversation if necessary.
10
Take Your Car for
a Tune-Up!
Many people spend thousands
upon thousands on a top model
car: they do upgrades; repair
knicks and scratches; take it in for regular oil checks;
etc. But at the end of the day they always step out
of that “slick looking” car, and find themselves
stuck in an “old jalopy” of a body.
Your wealth is your health.
After all, if your car breaks down you can always
get a new one, but if you let your body break
down… how are you going to get around?
ABOUT THE AUTHOR
“At about the time I had my heart
attack, my blood pressure was about
160 over 110, and my resting heart
rate was 85 beats per minute. As
a result of regular exercise, and
sensible eating, my blood pressure
is now 120 over 70, I have a resting
heart rate of 61 beats per minute,
and I’ve lost 38 pounds.”
~ ED BUFFETT, CEO
”
B.J. Fox is a Kinesiologist who holds 14 fitness related certifications. He specializes in providing personal
fitness training and lifestyle coaching in the Greater Toronto Area, servicing clients with special health
considerations such as heart disease and high blood pressure. For more information and free articles, visit
www.FoxFitness.ca
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